OTM 16 min

odd: pull-ups
even: HSPU

5x20sec On/20sec OFF

66 of a lot

20 x pullup
20 x wallball 9kg
20 x front squat 60kg
20 x american swing 28kg
20 x double under

kerran läpi ja takas, tuplat vain kerran

Alternate through each min.
1. 15/10 Cal row
2. 5-10 Strict Pull Ups
3. 10 Hollow Rocks
4. Strict T2B
5. 2-3 Wall Climbs
6. Rest

Optimise reps as needed.

Sykkel, hjemme i stua
15K
40 min (rolig)
341 kcal

5 rounds:

500m moderate pace
500m jog pace
200m fast pace

Focus on the 200m intervals and maintaining a fast pace throughout!

45 sec work
15 sec rest

Flutter kicks
Jack Knife
Plank
Side plank (alternating)

AMRAP 12min
3-6-9-12... reps of
box jump over 24"/20"
burpees
ground to overhead @25/15

Focus: OHS, warm up to 80% of 1RM then:

12 Minute E2MOM – 2 Reps at 70%. Keep wgt same all rounds

Metcon - For Time:

10 T2B

15 OHS

20 C&Js

20 Bar Over Burpees

2 Minute Rest then Repeat

L3 115/75, L2 95/65, L1 75/45